Couch to 5K
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Terribly unhappy!!!

Went out to do my W9r3........got half way through it and just could not go anymore!!

This is the first run of the whole programme where I have had to give up.

This happened 3 days ago and I haven't been out to try since because I am now scared the same is going to happen.

Has this happened with anyone else? Am I being stupid about not wanting to get out there again?

Any advice greatly appreciated.

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We all have bad running days.

Don’t be disheartened.

What was the reason you could not go on.

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Charleyfish I just felt I couldn't do anymore and I had to stop.

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You arent being stupid and i am not surprised its left you feeling low. However this happens to us all and I suggest you remind yourself that you have done the training, you can do this and get out there and do it after a good nights' sleep.... take it slowly and steadily and after you will feel amazing :)

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Thanks Ju-ju that makes me feel better already.....just felt alone and needed to ask the question.

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Certainly we all have dodgy running days, sometimes we know the reason (dehydration, tiredness, etc) and sometimes not. Perhaps the fact it's week 9 run 3 was extra psychological pressure? Go for it again, take it slow and steady, and see what happens, is my advice. You know you've run 30 min before so you are capable, that won't be taken away from you and every run continues to build your stamina and running legs. Good luck x

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Thank you.

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You're Welcome! I had a "practice run" (couldn't finish, no real idea why) in each of weeks 6, 7, and 8 - and then decided on purpose to slip in a 20 minute run between week 8 and week 9, pre-empting the practice! Great advice below to try a different route.

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Aah, that must have been *really* upsetting! It's rotten luck to have the almost obligatory minimum of one rubbish run on what should have been a triumphant graduation run. And because this very useful though disagreeable experience hasn't come until this point you've not been able to learn how to deal with it earlier. It's dead character forming!

BUT... you know you can do this... you've already done it twice.

One of the probable reasons that so many of us have runs we don't complete or really struggle with for reasons we can't really fathom during Weeks 7-9 is the anticipatory fear of leaving the structure and progression of the programme behind, of being 'on our own' and people often perk up when they have a bit of a plan for what to do after W9R3... whether that's consolidating, doing the C25K+ podcasts, an event, extending distance, joining the monthly Quest on the Bridge to 10k forum, whatever.

If you are feeling a bit hung up about this, it might be worth reducing the number of issues to get caught up on when you get out there again... so at the very least, if you typically run the same route, run a different one.

Of course, you know now that loads of us will be waiting expectantly for your report of your graduation run, so off you pop!

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Hey i failed on week9 run 1 tried to run in lunch break under pressure etc. I have since done 2x 30 mins runs. But thought as 1st one was rubbish i would make today my final run. Like you my legs said no. Yes gutted yes sad but my legs might just need an extra days rest. So i will go again on thursday. We can do this you are not alone

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Brilliant at least there is someone else who had my problem. I am going to try again tomorrow.

Thanks merseychic I will think of your kind words when on my run. Good luck with your run.

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Mine wasnt anxiety, i felt tired, it was going to rain and instead of standing at the start and going for it I tought what if i fail. Runnng is more about the head than my legs especailly now i have my running shoes. Timd61 let me know how you get on lets beat this together this week

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Your on merseychic I will definitely keep you updated and please the same with you.....let me know your progress.

You are very right we can beat this together. Go team merseychic and timd61!!!

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I certainly will let you know. I blame the new running shoes they obviously needed a break after lying in the box for a few months then some stupid middle aged woman shoves them on her feet and expects them to run lol

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I like your reasoning. Get them back on your middle aged feet and let those shoes do the talking

I haven't got anything to blame......just me ha ha

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no one to blame some days running is good some days is bad this is my 6th bad run so used to it now. My head lets me down self doubt

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Sixth bad run.....how many have you done?

This is my first bad run and I am normally such a positive person......so feels very alien to me.

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in the couch to 5k i was floored by week 3 r3, floored by the 20minutes run and a few other ones probably not 6 probably three thinking about it. But i was running in my hiking trainers ooppss so getting a lot of calf pain.

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That's the same as me I starred in my walking trainers and found them really uncomfortable.

It took me while also to find comfortable shurts to wear and now i do find it easier to run in one particular shirt.....strange what your mind does isn't it?

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It’s anxiety! Oh yes it is. You get keyed up about the finale. Being nervous and anxious makes us tense. Being tense makes usmstiffen up. I get this about three weeks before races and usually end up crocked before the big day. I’m getting used to it now 🙄

So, chill out matey. Do your usual routine and then get back out there. You could extend your warm up to ten minutes or as far as as needed to get you to good spot on your route. Choose an entirely new route if you like.

Relax and have fun. This is not life or death, it’s week 9 of Couch 😁💪🏃‍♂️✔️👍

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Ah sorry to hear of the problems. For what its worth I'd concentrate on how far you have actually come and keep on going. Every time I go out I try and think " well I've done this before, and its still early days". or well its only 3 minutes more than last week etc etc. or for me "wow, I ran for a whole 25 mins and I definitely couldn't have done that even a month ago"

Good luck and as oldfloss would say "slow and steady gets the job done"

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I have been feeling a little anxious myself about what to do when I've done the last run. I tried a treadmill run with my own music and found that as daft as it may sound I needed to hear the time and encouragement over the headphones.

So in preparation for next week I've downloaded the three podcasts from this site that bridge the gap between graduating C25k and what comes next. They cover strength, stamina and speed. They are 30 minute runs and hopefully I shall be able to continue the good progress made so far.

Good luck with your graduation run.

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So you've done 26 good runs and 1 bad run..... I'd say that on the balance of probabilities the next one will be a good one! Some runs are just like that :)

Entirely understand that you feel down about it but give yourself a talking to and get out there: nice and slow and easy. If you feel like it's not possible, slow right down so that you are going at a pace you can sustain :)

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I will do Helen....thank you and with all these encouraging responses I know I can do it.

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Yes you CAN do it Tim, youve done it twice already :-) I totally understand how demoralised you must feel , but get that chin up . You have come a long way and you should feel so proud of yourself .

We all have " bad " runs , its part and parcel of it . Even Sir Mo , Lady Paula and Bolty have 'em.

Maybe try a different route so you avoid the " Oooh this is where I stopped last time " ? The mind is so powerful and anxieties and negative thoughts can become huge . Try and put them out of your head , and go out there and nail it !

Good Luck , we are all rootin' for you ! :-) xxx

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I’m due to do wk9r3 tomorrow. At wk 7 I thought I wouldn’t make it to week 9 as a failed to complete Wk7r2 three times, I nearly gave up but didn’t. Have a least Your full day in between your next run. Start slow and keep it steady. You have already done this run twice before and you can do this last one , just slow and steady. Good luck

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We all seem to have at least one nemesis run, sometimes earlier sometimes later, and it is so disheartening. I remember mine clearly and wondering what on earth to get back on the horse as it were. These wonderful folks said it all, give yourself a hug, get some rest and go out again with renewed vigour. It was tough but as another runner said on here ( can’t remember who now) come back runs can be the most satisfying.

You won’t fail, you can do it, it was just an off day that’s all. Good luck and happy running for your graduation run....

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Aww I’m sorry to read this as I know how much that particular run would have meant to you. Please note that even the most fastest, regular, long time runners experience ‘bad runs’ and sometimes there is just no explanation for it.

It could have been a mental aspect, ie it meant so much more to you? Without realising it’s a lot for our brains to cope with. It could be something you ate or a change in climate or 20 other things. The important thing is that you get out there again as you are a runner! You’ve made it all this way. Don’t be scared, just enjoy. You’ve already ran for 30 mins twice so you’ve reached your target already.

Just relax and enjoy .. you’ll soon be on the podium. Xx

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Oh dear ... but you really mustn't let it get you down. It sounds like you're putting too much pressure on yourself.

It doesn't matter that your last run didn't go the way you'd hoped, we all have off days.

If you're really scared that you won't make the 30mins just set out to run 15 or 20 mins, you never know you might find you've got a bit left in the tank, if not you didn't intend to run for longer anyway. You've already run 30 mins so you know you can do it, you will definitely be able to do it again.

Now get your running shoes on and get out there. YOU CAN DO THIS!

Keep smiling, keep running and keep posting! ... let us know how you get on.

Good luck!

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I'm sorry you had a grotty experience so close to completing the plan, but I agree with the great advice above. Everyone has a disappointing run every now and then but I think you can often draw something useful from the experience. I had a practice run before W9R2. I tried to run leaving my kids at home sleeping (my eldest knew and had strict instructions to call if necessary and so on) bit I couldn't settle my mind. I felt that I was physically exhausted but my suspicion is that I didn't have the mental resources to dig deep. Then sometimes we're just tired or worried or a myriad other less obvious things.

You'very done brilliantlywell so far - now you just need to be kind to yourself, rest a little,remember that every run is worthwhile, and then try again! Xx

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That's a rotten time to have a not so good run, but you know you have already done it twice. Put it down to final run nerves. Happens to us all and even the elite athletes. Have often seen athletes interviewed after runs at the Olympics etc who after building to that moment for a couple of years say - just one of those days. Good luck next time and let us know how you get on.

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